As much as I love working out, the bed is truly bae. And I admit it, I sometimes feel low-key guilty (especially on Sunday) whenever I have to leave my comfortable mattress and pillow. Because both of these have been my long-time companion. However, the good news is, for every lazy girl problem, there is a lazy girl solution even when it comes to working out. Whenever your head says you have to work it and your heart isn’t ready to leave that cushiony pillow, believe it or not, you can have both. Here’s introducing you all to exercises that you can do with your pillow/ cushion. Yes, you don’t have to leave your home. The best part: it’s a 10-minute workout so you don’t have to sacrifice your beauty sleep also.
10-Minute Workout Using Your Cusion
Pillow workouts are all about getting your dose of fitness without having to leave your room. Doesn’t it sound glorious to you? So ladies, are you all set to do this cals-torching sesh with your pillow?
Also Read: Shoulder Workouts
Toe taps: one minute
How it’s done: Stand in front of a cushion. Place one foot on the top of the cushion. The ball of your foot will be touching the cushion. Your other foot will remain planted on the ground, and arms at your sides. To start the exercise, push off from the planted foot to bring it up and onto the pillow while simultaneously bringing the lead foot back to the floor. This change will happen mid-air. Land with the lead foot on the ground and the edge of the planted foot on the pillow. Continue alternating feet, without stopping. The change will be quick, and it will feel like running on stairs.
Targets the muscles in your lower body and burns calories
High jumps: 3 X 10 each side
How it’s done: Raise the pillow bar to two. Get down into a quarter squat. Push your hips back and lean forward, but keep your back flat. Put all your force and jump up by pushing the ground down. Now jump over the pillow to the other side and repeat one more high jump on the other side. Take 15 seconds rest in between each set.
Makes for a great High-intensity interval training move as jumps burn extra calories in less time. It also strengthens and tones your lower body.
How-low-can-you-get-squats: 3 X 10
How it’s done: Stand with your feet shoulder-width apart with the pillow at your back. Place your hands near your chest, clasping each other. Now bend as low as you can until your hips touch the pillow. Keep your back and shoulders straight as you bend low. Stand back up and repeat.
Deep squats engage more muscles, burn more calories and are particularly good for building a nice, strong butt.
Leg raise holding the pillow: 3 X 10
How it’s done: This is one simple exercise with so many benefits. Lie on a mat on the floor, face up, legs extended. Place your hands underneath your lower back and glutes so your pelvis is supported. Begin to raise your legs toward the ceiling, pressing your thighs together and keeping the legs straight. Lift until your hips are fully flexed and you can’t go any higher with straight legs, then lower back down and repeat.
It’s a killer abs workout. Leg raises can also help to alleviate lower back pain.
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Bicycle leg pass through: 2 minutes
How it’s done: Start by sitting on the ground, with your upper back slightly lifted. Lift one leg just off the ground and extend it out. Lift the other leg and bend your knee towards your chest. Now you have to pass through your pillow in between both the legs. As you do keep moving your legs while bending your knees just as you do when you peddle on a bicycle. Don’t let your legs touch the floor.
Works on upper, lower abs and obliques all at the same time
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